Monday-Chest and Triceps

Barbell Bench Press 2 sets of 10, 3 sets of 4-6 reps
DB Incline Press 3-4 sets of 6-8 reps
Barbell Decline Press 3 of 10
Cable Cross-overs 3 sets of 10
Weighted Dips 3 sets of 10-15
Overhead Press 3 of 10
Rope Extentions 3 of 10
DB Pullovers 3 of 10

Tuesday-Lats, Traps and Biceps

Weighted Wide Grip Pullups 4 of 10
Narrow Reverse Grip Lat Pulldowns 12, 10, 10, 8
Seated Row 4 of 10
Bent Over Barbell Row 3 of 10
Bent Over DB Row 3 of 10
Barbell Deadlift 3 of 10
Barbell Shrug 4 of 10
Smith Machine Shrug 4 of 20
Smith Machine Upright Row 3 of 10
Preacher Curl 3 of 10
Incline DB Curls 3 of 10
Barbell Curl 5 of 5

Wednesday-Legs and Abs

Barbell Squat 4 of 10
Leg press 5 of 10
DB Lunges 4 of 10
Stiff Legged Deadlift 3 of 10, 1 to failure
Leg Curls 3 of 30
Leg Extentions 3 of 30
Seated Calf Raise 8 of 25
Hanging leg Raises
Cable Crunches
Decline Leg Raise

Thursday-Arms and Abs

Superset #1
Chinups/Medicine Ball Pushups
Superset #2
Preacher Curls/Overhead Press
Superset #3
Barbell Curl/Close-Grip Bench
Superset #4
Hammers/Tricep Extensions
Abs-15 minutes varying exercises

Friday-Delts and Traps

DB Miltary Press 3 sets of 10, 1 to failure
Smith Machine Military Press 3 of 10
Front Plate Raise 3 of 10
Cable Lateral Raise
Smith Machine Shrugs 3 of 20
Smith Machine Upright Row 3 of 10

Saturday and Sunday-Abs and Rest
Cardio after workout 20 minutes 2-3 days a week

I have only been training for 2 months since a huge injury. This is the meat and potatoes to my training. I need to work harder on my legs, cardio and abs. At 34 years old, I have been training off and on since 1995. My goals going forward are to keep getting better with age.